Tonight was the beginning of the running speedwork. If you've been paying attention, there's been a bit of an undercurrent of dread leading up to this. I have a certain opinion where I think my run speed should be, and I planned my intervals based on this, and less on any hard evidence. Well, midway through the first interval, I got my evidence, because things were hard.
These next few weeks only work some Daniels' T pace running into the mix. T pace is about 15km race speed, the type of effort you could hold for an hour. I guess since I was fighting a bit at the 10 minute mark of my first interval, I overestimated my T pace (and related, my VDOT and paces across the board). I believed that I was about a 53, but as Dr. Jack suggests, if you want to train faster, you have to race faster. I hadn't raced fast enough to justify that, and I was wrong. Now I'll work as a 52, which is a bit of a step back from where I finished last season, but should set me up well for the next few months. I scaled things back for the second part, which was a better fit to where I'm really at. I can't say I'm happy about this, but as my legs come back in the coming weeks, I hope for a big rebound effect and I'll be flying come race day.
Run: 40 minutes - 10 min @ 7.4 mph, 12 min @ 9.2 mph, 2 min @ 7.4 mph, 6 min @ 9.0 mph, 10 min @ 7.2 mph
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